With the supplement industry booming bigger than ever, it's becoming harder to tell what works and what's marketing fluff. Luckily for you, we science nerds did the grunt work so you don't have to. We reviewed common supplement ingredients, herbs, vitamins, and minerals, and dived into the research and evidence behind their claims.
We came up with a list of the top 75 ingredients based on their intended function, along with a rating for each. The intended function includes both science-based claims as well as claims on product labels. The rating scale is a quick and simple method for you to evaluate each supplement based on available scientific evidence and anecdotal claims. We've even provided you with the optimal timing for each ingredient.
Before making any changes to your current diet and supplement plan, make sure to consult with your physician. Please remember that these ingredients are not intended to diagnose, treat, cure, or prevent any disease. If you have any underlying health conditions, or are pregnant, please consult with your physician before taking any supplements. The information listed in this guide is intended for use in adults only.

RATING SCALE

Excellent: This supplement's intended function is well-supported by a significant amount of scientific evidence. It can benefit most individuals, and is safe for use.
Great: This supplement has somewhat inconclusive findings, meaning some studies report positive changes following its use, while others report no change. The anecdotal evidence is favorable, and although more research is needed, it is still considered safe for use.
Good: There is currently minimal research available to support this ingredient's claims in a healthy population; however, it may be beneficial for individuals who are deficient in the ingredient. Anecdotal evidence is weak, but it is still considered safe for general use.
Compiled by Krissy Kendall, PhD, CISSN and Ciaran Fairman, MS, CISSN


SUPPLEMENTS INTENDED TO BUILD MUSCLE/INCREASE STRENGTH/RECOVERY
Sort By:  
RATING
Function: Increases growth hormone; improves exercise recovery; promotes restful sleep
COMMON DOSE: 5-10 g per day
TIMING: 60 minutes before bedtime
RATING
Function: Improves strength; enhances sleep quality and exercise recovery
COMMON DOSE: Look for ZMA supplements that contain 30 mg of zinc, 450 mg of magnesium, and 10.5 mg of vitamin B-6
TIMING: On an empty stomach before bed
RATING
Function: Enhances recovery and muscle protein synthesis
COMMON DOSE: 20-30 g
TIMING: Post-workout
RATING
Function: Increases lean body mass; Improves body composition
COMMON DOSE: 3-5 g per day
TIMING: Before or after exercise
RATING
Function: Increases muscle strength and muscle power output
COMMON DOSE: 3.6-6.4 g per day
TIMING: Not time-dependent
RATING
Function: Increases exercise capacity, protein synthesis, hypertrophy, and exercise recovery.
COMMON DOSE: 6-20 grams per day (ideally 2:1:1 ratio of leucine:isoleucine:valine)
TIMING: Take pre-workout and during workout
RATING
Function: Increases protein synthesis and muscle hypertrophy; improves exercise recovery
COMMON DOSE: 0.5 g per kg of body weight per day
TIMING: Before, during, and/or after exercise
RATING
Function: Increases muscle protein synthesis, hypertrophy, strength, and exercise recovery
COMMON DOSE: 3-6 g per day
TIMING: Immediately post-workout, or take half pre-workout and half post-workout
RATING
Function: Improves energy, insulin mimetic; antioxidant
COMMON DOSE: 100-500 mg per kg of body weight
TIMING: 30 minutes before workout
RATING
Function: Anticatabolic; Increases insulin and growth hormone; improves exercise recovery
COMMON DOSE: 20-30 g per day (~64% ornothine and 36% AKG)
TIMING: Immediately post-exercise
RATING
Function: Increases muscle protein synthesis and glycogen resynthesis
COMMON DOSE: 1 g per kg of body weight
TIMING: Take half 20 minutes pre-workout and half throughout workout
RATING
Function: Improves glycogen resynthesis
COMMON DOSE: 8 g per day
TIMING: Immediately post-exercise
RATING
Function: Increases in muscular strength; delays muscle fatigue
COMMON DOSE: 11.2 g per day
TIMING: Not time-dependent
RATING
Function: Improves energy, endurance performance, clarity, and exercise recovery
COMMON DOSE: 300-1200 mg per day
TIMING: Divided doses between meals or before exercise
RATING
Function: Increases ATP resynthesis and muscle strength; reduces chronic fatigue; aids exercise recovery
COMMON DOSE: 5-15 g per day
TIMING: Post-exercise
RATING
Function: Anticatabolic
COMMON DOSE: 800 mg per day
TIMING: Post-exercise
RATING
Function: Improves exercise recovery and glycogen resynthesis; insulin mimetic
COMMON DOSE: >0.1 g per kg per day
TIMING: Immediately post-exercise
RATING
Function: Increases nitric oxide and vasodilation; increases protein synthesis.
COMMON DOSE: 8 g per day
TIMING: Pre- and/or post-exercise
RATING
Function: Increases testosterone, strength, and energy
COMMON DOSE: 5-10 mg per kg of body weight
TIMING: Divide into two doses, and take with two meals
RATING
Function: Increases workout volume, muscle strength, and hypertrophy
COMMON DOSE: 225-400 mg per day
TIMING: Divided into equal doses, taken before breakfast and dinner
SUPPLEMENTS INTENDED FOR WEIGHT LOSS, ENERGY, AND ENDURANCE
Sort By:  
RATING
Function: Increases thermogenesis, lipolysis, and endurance performance
COMMON DOSE: 3-9 mg per kg of body weight
TIMING: 30-40 minutes before exercise
RATING
Function: Enhances thermogenesis and weight loss
COMMON DOSE: 500-1000 mg (containing at least 30% EGCG)
TIMING: 30-40 minutes before exercise
RATING
Function: Increases ATP synsthesis and PCr resynthesis; delays muscular fatigue
COMMON DOSE: 6 g per day, divided
TIMING: Divided into 2 equal doses, taken before and after your workout
RATING
Function: Improves exercise recovery, endurance performance, and heart health
COMMON DOSE: 50-300 mg per day
TIMING: Not time-dependent
RATING
Function: Delays muscle fatigue; reduces lactic acid; enhances performance
COMMON DOSE: 200-300 mg per kg of body weight per day
TIMING: 1-3 hours prior to exercise
RATING
Function: Increases energy and endurance performance
COMMON DOSE: 100-600 mg per day, divided
TIMING: Divided into 2 equal doses, taken before breakfast and lunch
RATING
Function: Increases energy; improves endurance performance
COMMON DOSE: 1-3 g per day, divided
TIMING: Divided into equal doses, taken with meals
RATING
Function: Enhances weight loss
COMMON DOSE: 6-12 g per day
TIMING: Not time-dependent
RATING
Function: Increases energy and endurance performance
COMMON DOSE: 200 mg per day, divided
TIMING: 100 mg in the morning and 100 mg ~60 minutes before exercise
RATING
Function: Antioxidant; enhances weight loss and endurance performance
COMMON DOSE: 1-3 g per day
TIMING: Taken with a carbohydrate-rich meal
RATING
Function: Aids hydration; improves heat tolerance and endurance performance
COMMON DOSE: 1.0-1.2 g per kg of body weight per day
TIMING: 1-3 hours before exercise
RATING
Function: Aids fat loss, reduces appetite
COMMON DOSE: 900-2400 mg per day
TIMING: Take on an empty stomach, 30 minutes before each meal
RATING
Function: Improves body composition
COMMON DOSE: 200-400 mcg per day
TIMING: Not time-dependent
RATING
Function: Increases metabolic rate and fat loss; supports healthy skin
COMMON DOSE: 5-10 g per day
TIMING: Not time-dependent
RATING
Function: Increases glycogen resynthesis and glucose disposal
COMMON DOSE: 2 mg per kg of body weight
TIMING: Not time-dependent
RATING
Function: Decreases body fat
COMMON DOSE: 4.2 g per day, divided
TIMING: Divided into equal doses, taken with meals
RATING
Function: Testosterone booster; assists fat loss
COMMON DOSE: 250 mg of 10% forskolin extract
TIMING: Take 250 mg twice daily
RATING
Function: Supports weight loss, alertness
COMMON DOSE: 10-20 mg
TIMING: Take 10-20 mg 3 times per day
RATING
Function: Supports fat loss
COMMON DOSE: 0.2 mg per kg of body weight
TIMING: Take on an empty stomach before meals
SUPPLEMENTS INTENDED TO IMPROVE IMMUNE FUNCTION, INFLAMMATION, AND JOINT HEALTH
Sort By:  
RATING
Function: Enhances immune status; reduces symptoms of colds and upper respiratory tract infections; improves endurance performance
COMMON DOSE: 900-1500 mg per day, divided
TIMING: Divide into 3 equal doses, taken throughout the day
RATING
Function: Reduces inflammation; alleviates joint pain
COMMON DOSE: 1500-2000 mg per day
TIMING: Take with a meal and plenty of water
RATING
Function: Antioxidant; anti-inflammatory; increases metabolism
COMMON DOSE: 200-500 mg per day
TIMING: Take in the morning, with breakfast
RATING
Function: Reduces upper respiratory tract infections; supports the immune system
COMMON DOSE: 250-500 mg per day
TIMING: Not time-dependent
RATING
Function: Reduces inflammation; alleviates joint pain
COMMON DOSE: 800-1500 mg per day
TIMING: Avoid using with aspirin as it may contribute to bleeding
RATING
Function: Reduces symptoms of upper respiratory tract infections; supports the immune system
COMMON DOSE: 20-60 g per day
TIMING: Take shortly after a meal
RATING
Function: Reduces chronic pain; Improves mood
COMMON DOSE: 100-200 mg per day
TIMING: Avoid taking with high-protein meals, as it may affect absorption rates
RATING
Function: Antioxidant; insulin mimetic
COMMON DOSE: 300-600 mg per day, divided
TIMING: Divide into 3 equal doses, taken with meals
RATING
Function: Anti-inflammatory; pain reliever
COMMON DOSE: 30-50 g per day (or 3-5 tbsp per day)
TIMING: Not time-dependent
RATING
Function: Anti-inflammatory; reduces symptoms of rheumatoid arthritis and premenstrual syndrome
COMMON DOSE: 400-600 mg per day
TIMING: Not time-dependent
RATING
Function: Improves immune function; increases fat oxidation
COMMON DOSE: 50-400 mg per day, divided
TIMING: Divide into 2 equal doses, take with meals
RATING
Function: Promotes bone growth and healthy skin
COMMON DOSE: 500-1000 mg per day
TIMING: Avoid drinking milk at the same time you take lysine
RATING
Function: Supports prostate health; reduces the symptoms of colds, coughs, and sore throat
COMMON DOSE: 200-350 mg per day
TIMING: Not time-dependent
SUPPLEMENTS INTENDED TO IMPROVE MENTAL FUNCTION, MOOD, AND SLEEP
Sort By:  
RATING
Function: Reduces anxiety and stress; increases mental acuity
COMMON DOSE: 50-200 mg
TIMING: Take with caffeine to increase mental acuity
RATING
Function: Improves mild to moderate depression
COMMON DOSE: 300 mg per dose
TIMING: Take 300 mg 3 times evenly spread throughout the day
RATING
Function: Increases production of melatonin; decreases time to fall asleep
COMMON DOSE: 2-5 g per day
TIMING: 60 minutes before bedtime
RATING
Function: Sleep aid; promotes uninterrupted sleep
COMMON DOSE: 3-5 mg
TIMING: 60 minutes before bedtime
RATING
Function: Reduces anxiety and stress
COMMON DOSE: 100-300 mg per day, divided
TIMING: Divide into equal portions to be taken with meals
RATING
Function: Improves mild cognitive impairment
COMMON DOSE: 1.5-3.0 g per day
TIMING: Not time-dependent
RATING
Function: Increases serotonin; promotes restful sleep; improves exercise recovery
COMMON DOSE: 100-300 mg
TIMING: 30-60 minutes before bedtime
RATING
Function: Improves mental concentration
COMMON DOSE: 160-240 mg per day
TIMING: For cognitive enhancement, take 1-4 hours beforehand
RATING
Function: Improves mental acuity
COMMON DOSE: 100-1000 mg per day
TIMING: Take in the morning with breakfast
RATING
Function: Increases mental acuity, energy, and mood
COMMON DOSE: 50-150 mg per kg of body weight
TIMING: 60-90 minutes before exercise
RATING
Function: Sleep aid; reduces anxiety
COMMON DOSE: 100-1800 mg per day
TIMING: 60 minutes before bedtime
VITAMINS, MINERALS, AND ANTIOXIDANTS
Sort By:  
RATING
Function: Antioxidant; antiatherogenic; anticarcinogenic
COMMON DOSE: 12.5-25 mg per kg of body weight per day
TIMING: Not time-dependent
RATING
Function: Supports the immune system; antioxidant; assists with digestion and metabolism
COMMON DOSE: 12-15 mg per day
TIMING: Take 1-2 hours before or 2 hours after a meal
RATING
Function: Antioxidant; supports cell health; prevents muscle damage
COMMON DOSE: 400-1200 IU per day
TIMING: Take in the morning with breakfast
RATING
Function: Antioxidant; anticancer agent
COMMON DOSE: 5-20 mg per day
TIMING: Not time-dependent
RATING
Function: Antioxidant; reduces incidence of upper respiratory tract infections; reduces soreness
COMMON DOSE: 400-1000 mg per day
TIMING: Take in the morning with breakfast
RATING
Function: Aids in immune function; improves oxygen-carrying capacity
COMMON DOSE: 8 mg for men; 18 mg for women
TIMING: Take in the morning with breakfast. Consume with vitamin C to increase absorption. Avoid taking with calcium
RATING
Function: Antioxidant; supports eye and cell health
COMMON DOSE: 0.25-0.5 mg per kg of body weight per day
TIMING: Take with a fat-containing meal to increase absorption
RATING
Function: Improves energy; supports cardiovascular health
COMMON DOSE: 25-100 mcg per day
TIMING: Take in the morning with breakfast
RATING
Function: Improves metabolism; supports bone health; aids in regulation of blood pressure
COMMON DOSE: 280-400 mg per day
TIMING: Take on an empty stomach, preferably without calcium
RATING
Function: Antioxidant; supports eye health
COMMON DOSE: 6-15 mg
TIMING: Not time-dependent
RATING
Function: Supports bone health
COMMON DOSE: If deficient, aim for the RDA of 1000 mg per day
TIMING: Calcium carbonate should be taken at mealtime, either lunch or dinner; calcium citrate can be taken on an empty stomach between meals